Hi Friend!
Happy Sunday to you! I hope you've had a great week and feel rested and ready to go. The Alves had a nice week and are ready for a return to structure.
Phase 5 - Exhilaratingly Challenging
Try the same weight as last phase for your 1st set of 5 reps. Notice how easy, fast and awesome that felt. Do it again if you want or try a little bit more weight (2.5 to 5lbs. / hand).
See if you can do another set of 5 reps. Still easy. Stay there or try another 2.5 to 5lbs. / hand. That's exhilaratingly challenging. It's exhilarating because it feels easy and you know you can do more, then you do more and you realize you can still do more. It's challenging because you keep adding more because you're curious as to what your ceiling might be and then before you know it, you're grinding loving it and then, boom. You're out of time.
Personal Records
You're going to get a lot and you're going to get them early as in week 1. Remember how to get a PR:
Each week, most exercises ask you to do 1 more rep for a left / right exercise or 2 reps for a 2-arm or 2-leg exercise. This is built in for those who are feeling shy about increasing weights or for those that are maxed out on weights, but might be able to do an additional rep(s).
DB Load
Strong Days = 25-45%BW
Try to add 2.5 to 5lbs. more per hand and keeping going until you feel like you can do 1, no more than 2 additional reps.
Light & Fast Days = 15-35%BW
Go lighter weight, easier level or body weight. Feel like you could do 3 or more reps.
Bonus: if you feel good and it's a light & fast day for you, lift to technical failure (as in do as many reps as possible. Stop if your form breaks down. You'll get great strength endurance, a great muscle pump and the next day you'll be even leaner with more muscle definition.
1, No More Than 2 Reps
If we're doing 5 reps, you want to feel like you could do 6, no more than 7. This will leave a little energy left in your tank for next time, reducing the chances of being wiped out after the workout. It'll also reduce your risk of injury during the workout. If you get 5 reps and you can't do anymore that's cool too. That's a perfectly calibrated set. Don't necessarily go lighter or easier on a strong day if this happens so long as your form was perfect.
If you feel like you could do 3 or more reps, that's too easy. Either add more weight or do a couple more reps. If it's a light or fast day, that's perfect.
Strong vs. Fast
White days on the sheet are strong days (25-45%BW suggested total DB Load).
Gray days on the sheet are fast days (15-35% BW suggested total DB Load).
The 1st, 3rd and 5th workouts are strong.
The 2nd, 4th and 6th workouts are fast.
Strong days you're trying to get stronger & better.
Fast days you're trying to recover and get your body to move fast.
Weekly Schedule
6:00am, M / W / F - Virtual
9:00am, M / W / F - Virtual
6:30pm, M - Virtual, T / Th @ MC
P5 Links
Zoom
https://us02web.zoom.us/j/89519629800
Meeting ID: 895 1962 9800
Passcode: 4for4
Recordings
Extra (pdf)
Virtual (pdf)
Stretch Only (pdf)
Stretch & Sprint (pdf)
Saturday Stretch Recordings
